*** The 2013 Gym Rats Thread ***

Clov!s said:
What exactly is stronglifts?



Ye mon and wed top half, bottom half on fridays :p

Nah i have muscly legs atm so only really do those once a week.
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First things first: I am going to ignore your perspective on your legs. ;)

Leg work is actually reasonable important for a more beneficial hormonal response to exercise, too. :)

Secondly, Stronglifts is a very basic but very effective routine to build strength and size) quickly in a balanced manner. I would highly recommend anybody starting out with no experience (two months falls into this category) starts with Stronglifts depending on kit available.

Interestingly, it requires... LEGS three days a week! :D
 
mrthingyx said:
First things first: I am going to ignore your perspective on your legs. ;)

Leg work is actually reasonable important for a more beneficial hormonal response to exercise, too. :)

Secondly, Stronglifts is a very basic but very effective routine to build strength and size) quickly in a balanced manner. I would highly recommend anybody starting out with no experience (two months falls into this category) starts with Stronglifts depending on kit available.

Interestingly, it requires... LEGS three days a week! :D
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So if i stopped everything and moved onto 5x5 stronglifts, what else should i be doing? and also what weight should i start off with?
 
Near the max you can lift, if it's difficult for you to lift - keep doing it until it's easy. Diet is everything too, I learned that a few weeks ago when I realised I hadn't made gains in about 2 months, changed my diet and I'm putting my weights up again. :)
 
There are a couple of Stronglift gurus on here who have accomplished great gainz... however, the basics are:

- Squatting 3 times a week (Mon, Weds, Fri);
- Secondary compounds of bench and row (A) and deadlift (B).
- Other accessory work as you want

Starting off, the weights should be easily doable for 5 sets of five reps, with two minutes rest with an increase of 2.5kg each session. You might think that is easy but it soon gets tough.

The idea is to get the lifter used to big compounds three times a week, training muscles and central nervous system...
 
So a 5x5 routine would consist of:

So say i go Monday, i do 5 reps by 5 sets of squats

wednesday i do the same as monday but also do 5x5 of A

Friday i do same as monday but also 5x5 of B.
 
Clov!s said:
So a 5x5 routine would consist of:

So say i go Monday, i do 5 reps by 5 sets of squats

wednesday i do the same as monday but also do 5x5 of A

Friday i do same as monday but also 5x5 of B.
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A =
Squat 5x5
Bench 5x5
Row 5x5

B =
Squat 5x5
Overhead Press 5x5
Deadlift 1x5 (although most people up this to 3 sets instead of one)

You can throw in a couple of assistance exercises afterwards, or there are people who have padded the routine out more (although the focus is on the first 3 lifts) like the Ice Cream Fitness 5x5 routine: http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
 
Somnambulist said:
A =
Squat 5x5
Bench 5x5
Row 5x5

B =
Squat 5x5
Overhead Press 5x5
Deadlift 1x5 (although most people up this to 3 sets instead of one)

You can throw in a couple of assistance exercises afterwards, or there are people who have padded the routine out more (although the focus is on the first 3 lifts) like the Ice Cream Fitness 5x5 routine: http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
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IMO it's worth starting with the SL 5x5 just to see how things feel before adding more assistance exercises.

one thing to remember is watch a lot of youtube vidoes - icecold if I'm not mistaken has a thread with videos that teach you how to squat, deadlift, bench etc properly.

don't start putting massive amounts of weight until you're comfortable with the movement, personally I started lower than I could just so I don't injure my self and even then my shoulders were in pain after benching! - was stupid of me to not warm up before benchpresses.
 
I personally don't think there's anything to gain for most people with dead lifts and squats by trying to put on as much weight as possible in order to show off or whatever. It's far too dangerous until your form is spot on. I've injured myself a few times before by trying to show off on the squat rack with my mates and it just isn't worth it.

I just got back from the gym and did the following dead lifts:

70 x 5
100 x 5
105 x 5
110 x 5
120 x 5

Ok, not particularly heavy considering I'm 76kg but I felt absolutely fubar'd by the 5th set.

The release you get afterwards though, I don't think I've ever done something in the gym that gets you buzzing as much.
 
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sorry!

anyone seen that mad-ish 20 rep squat routine? what do you lot think?

I just want to give it a go for no reason at all :(
 
I tried the 20-rep squat routine and found it exhausting to the point where I couldn't really get much else done in the session. I usually combine squats, military presses, parallel dips and pull ups in the same session which are all taxing in their own right.
 
I still find my lower back/erectors are pretty sore after deadlifting - I really hope this is normal and not a sign of potential injury. It's definitely a sore feeling and not pain.
 
It's supposed to be pretty ridiculous for stimulating growth. Didn't they call it the milk routine or something like that in the 80s where people did the 20 routine and drank insane amounts of milk to put on mass. Sure I read that somewhere.

How many sets are you supposed to do of 20 reps by the official thing?
 
Barks said:
It's supposed to be pretty ridiculous for stimulating growth. Didn't they call it the milk routine or something like that in the 80s where people did the 20 routine and drank insane amounts of milk to put on mass. Sure I read that somewhere.

How many sets are you supposed to do of 20 reps by the official thing?
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yeah 3.7 liters of milk(I do drink a lot of milk but even then this would be over the top for me) and 1set 20 reps - adding weight every week, do 2 days/week from what I've read - will reach your max in 5-6 weeks at a guess :o
 
grudas said:
20-rep-squat-routine
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It just sounds dangerous, tbh. It recommends doing 20 squats at your 12 squat limit, which is just asking for **** form.

You may make good gains, but only so long as you don't snap your spine in half and nuke your lumber from orbit.
 
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